9/27/24

warm up

2 rounds:

-Band Shoulder Complex

-10 Single leg RDL/leg

-10 Cuban Press

-5 Spiderman complex

strength

A) RDL 3x5-8 – increase load/reps

B) Partner Band Assisted Nordic Leg Curls 3x5-15 or Band Lying Leg curls 3x10-20

conditioning

Partner or Solo Workout

12 min AMRAP:

• 10 Push ups

• 10 Russian Kettlebell Swings

• 10 Step Ups 

Alternate rounds